Angelo Chiusano, 81, of Oakland, Calif., is a prostate cancer survivor who works out three times a week. FILE/The Record

Move more, live longer.

Date published: 8/3/2008

MOVE MORE, live longer. It sounds simple, but complex research shows folks who are more physically active have far lower rates of cancer. Even folks who already have cancer can benefit--people who exercise during cancer treatment feel better faster, studies prove.

You may think you already know everything there is to know about exercise and why it's good for you. And if you're a cancer patient, you may be exhausted and wonder how you can muster the energy for a workout.

I hope the research I'll share with you today will serve as a source of motivation and remind you of the many benefits you can reap from even modest amounts of movement.

COUNT THE WAYS

Folks who are more active in their leisure time have a 13 percent to 16 percent lower risk of all types of cancer, according to a Japanese study of 80,000 adults. American studies show even stronger results.

It's never to late to start exercising, according to the American Cancer Society. The group recommends exercising for at least 30 minutes, five times a week, to help prevent cancer from developing. It also recommends exercise to the more than 10 million Americans who have survived cancer--exercise can reduce the risk of cancer's returning.

Any exercise is good for overall health and reducing cancer risks, and up to 60 minutes of moderate to vigorous activity a day is best, according to another research group, the American Institute for Cancer Research.

LOTS OF EVIDENCE

In one big study, women who exercised the most had a 23 percent lower chance of developing breast cancer before men-opause compared with nonexercisers.

Researchers looked at metabolic equivalents and found that exercise equal to running about about 3.25 hours a week, or walking 13 hours a week, offered the most protection.

Smaller doses of exercise are still helpful but have smaller effects.

The research provides strong evidence for the benefits of exercise because it comes from the gigantic Nurses' Health Study, involving nearly 65,000 women.

A similar 23 percent drop in the risk of kidney cancer was found in another national study on people who exercise compared with couch potatoes.

Breast, prostate, colon, ovarian and endometrial cancers, particularly, seem to be reduced by exercise.

Jennifer Motl is a registered dietitian. Formerly of Fredericksburg, she now lives in Wisconsin.

Date published: 8/3/2008